Mosin's Log of Inestimably Shitty Progress: Rebuilding the Squat

[Mosin Warrior]

B8, W3, D3:

Squat:
280x5 @6
280x5 @6
280x5 @6.5
280x5 @6.5
280x5 @7

Press:
135x4 @7
135x4 @7
135x4 @7.5
135x4 @7.5
135x4 @8

BSS:
25x8
25x8
25x8

V Bar Tricep Pushdowns:
50x15
50x15
50x15
50x15

Rope Face Pulls:
20x15
20x15
20x15
20x15

DB Side Lateral w/ Iso Hold:
12x10
12x10
12x10
12x10

Hindu Pushups:
x10
x10
x10
x10

Notes: Very solid day. Best squats have felt all block.

[Mosin Warrior]

B8, W3, D4:

Paused Sumo:
385x3 @7
385x3 @7
385x3 @7
385x3 @6

Bench:
225x1 @8
200x3 @7
200x3 @7
200x3 @7
200x3 @7

Assited Pullups:
45 with 40lb assistance in 7 sets (9, 6, 6, 6, 6, 6, 6)

Seated Calf Raise:
50x15
50x15
50x15

EZ Bar Preacher Curl:
40x10
40x10
40x10
40x10
40x10

Notes: Solid day. Felt like the inside of a hot pocket going into this workout, and was one more painful set with 135 away from leaving and coming back tomorrow. Glad I was able to push through and get the work done.

[Mosin Warrior]

B8, W4, D1:

Squat:
290x1
290x2
290x3
300x1
300x2
300x3
310x1
310x2
310x3 @6.5

Bench:
200x3 @7
200x3 @7
200x3 @7
200x3 @7
200x3 @7
200x3 @7

Cable Flys:
25x10
20x10
20x10
20x10

Decline Sit Ups:
x10
x10
x10
x10

Walking Lunges:
10x10
10x10
10x10
10x10
10x10

Notes: Pretty solid day. Hips felt like shit warming up and I was tending to get just a hair forward, but otherwise squats were pretty solid.

[Mosin Warrior]

B8, W4, D2:

Sumo:
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6

Spoto Press:
180x5 @6
180x5 @6
180x5 @6
180x5 @6

Lat Pulldowns:
120x12
120x12
120x12
120x12

Cable CSR:
P9x15
P9x15
P9x15
P9x15

Single Leg Lying Ham Curls:
40x6
40x6
40x6
40x6

DB Hammer Curls:
25x10
25x10
25x10
25x10
25x10

DB Shrugs:
75x10
75x10
75x10
75x10
75x10

Notes: Very solid day. Sumo's felt great today.

[Mosin Warrior]

B8, W4, D3:

Squat:
280x5 @6
280x5
280x5
280x5
280x5

Press:
135x4
135x4
135x4
135x4
135x4
135x4

BSS:
25x8
25x8
25x8

DB Side Lateral W/ Iso Hold:
12x10
12x10
12x10
12x10

V Bar tricep pushdowns:
50x15
50x15
50x15
50x15

Rope Facepulls:
20x15
20x15
20x15
20x15

Hindu Pushups:
x10
x10
x10
x10

Notes: Very solid day. First set of squats was the worst set in terms of bar speed. No RPE on subsequent sets because they were all <@6, and I'm not typing out @sub6 like a certain USAPL lifter.

[Mosin Warrior]

B8, W4, D4;

Paused Sumo:
385x4 @7
385x4 @7
385x4 @7
385x44 @7

Paused Bench:
230x1 @7.5
205x3 @7
205x3 @7
205x3 @7
205x3 @7

Assisted Pullups:
50 reps in 10 sets of 5 with 40lb assistance

Seated Calf Raises:
50x10
50x10
50x10
50x10
50x10

EZ Bar Preacher Curls:
40x10
40x10
40x10
40x10
40x10

Notes: Solid day.

[Mosin Warrior]

B9, W1, D1:

Squat:
340x1 @6
300x2
300x2
300x2
300x2
300x2

Bench:
205x1
190x3
190x3
190x3
190x3
190x3

BSS:
25x8
25x8
25x8

Pushups:
x10
x10
x10
x10

Lying Leg Lifts:
x10
x10
x10

Cardio: 20 minutes at 85 RPM in gear 9

Notes: Super pumped about today. Felt like I had 4-5 in the tank on the 340 single. The doubles at 300 were also super solid. It's nice to feel things come together.
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[Mosin Warrior]

B9, W1, D2:

Sumo:
410x3 @7
410x3 @7
410x3 @7
410x3 @7
410x3 @7

Speed Bench:
170x3
170x3
170x3

Assited Pullups:
35 in 4 sets with 60lbs assistance

DB Deadstop Rows:
75x8
75x8
75x8
75x8 (should move up next week)

Rope Face Pulls:
22.5x15
22.5x15
22.5x15
22.5x15

Lying Hamstring Curls:
100x6
100x6
100x6
100x6

Hammer Curls:
25x10
25x10
25x10
25x10

Cardio: 20 minutes at 85 RPM in gear 9.

Notes: Solid day. Sumo's never quite felt right today, but still had good speed.

[Mosin Warrior]

B9, W1, D3:

Paused Squat:
280x3 @6
280x3 @6
280x3 @6


4-1-X CAT Squat:
260x3 @6
260x3 @6
260x3 @6

CGBP:
160x5
160x5
160x5
160x5
160x5

Press:
135x4 @7
135x4 @7
135x4 @7
135x4 @7

DB Shoulder 6 Ways:
10x12
8x12
5x12
5x12

Cable Chest Flys:
15x10
15x10
15x10
15x10

DB ISO Grip Hold:
5 sets to failure with 90lb DBs

Notes: Pretty solid day.

[Mosin Warrior]

B9, W1, D4:

Deficit Sumo:
410x2 @6
410x2 @6
410x2 @6

Sheiko Deadlift:
385x3
385x3
385x3

Paused Bench:
170x6
170x6
170x6
170x6

Assited Chins:
40x8
40x8
40x8

Banded Tricep Pushdowns:
x20
x20
x20
x20

Band Pushups:
x10
x10
x10
x10

Walking Lunges:
60 reps each leg.